PAUSE FRONT SQUAT
On the Minute x 10 1 Pausing Front Squat Building to a Moderate Today, not a Max.
3-Second Pause in the Bottom.
All repetitions are taken from the rack. The purpose here is to confirm positioning as we check-in at the bottom of the squat. As we hold for three seconds in the bottom, stay active. Continually fight to gain a better position, for once we relax even the slightest, we are in a sub-optimal place. Constantly work to improve during these three seconds before standing to finish the repetition.
Set #1 – 40% of 1RM Front Squat
Set #2 – 45% of 1RM Front Squat
Set #3 – 50% of 1RM Front Squat
Set #4 – 55% of 1RM Front Squat
Set #5 – 60% of 1RM Front Squat
Set #6 – 63% of 1RM Front Squat
Set #7 – 66% of 1RM Front Squat
Set #8 – 69% of 1RM Front Squat
Set #9 – 72% of 1RM Front SquaT
Set #10 – 75% of 1RM Front Squat
CONDITIONING
Alternating EMOM x 16 (4 Rounds): A) 10/7 Calorie Assault Bike B) 8 Pistol Squat + 10 Power Snatch@35/25kg
C) 10/7 Calorie Assault Bike D) 10 CTB Pull-Ups
SHOULDER RECOVERY
CrossOver Symmetry Recovery Protocol